Here Are 5 Healthy Habits Olympians Do Every Day

The 2024 Summer Olympics are here, with top athletes from around the world competing for spots on the podium through August 11. Over these past few months, I have talked to several Olympians set to participate in some of the 32 summer sporting events in Paris. While the athletes I interviewed span a wide variety of events—from tennis star Coco Gauff to breakdancer Sunny Choi—I found myself asking them similar questions. What are the secrets to their success? How do they build and maintain their strength?

The answers to these questions offered insights into the eating practices and lifestyle habits of some of the world’s greatest athletes. Through these conversations, I started to see a pattern of go-to foods, recovery habits, nutrition priorities and more. And even when I compared their responses to those of Olympic veterans like gymnast Shawn Johnson and soccer stars Alex Morgan, Kristie Mewis and Sydney Leroux, common themes stood out.

Elite Athletes Are Morning People

When asked about their morning routines, the majority of the athletes I chatted with shared early morning wake-up times. Seven-time gold medalist Katie Ledecky is up around 5 a.m. to hit the pool, and gymnast Jordan Chiles is at the gym by 7 a.m. Why? Getting an early start means ample time for slotting multiple practices and training sessions into their days.

“I practice—literally all I do in the morning is practice,” Chiles explains. The gymnast earned a silver medal in the 2020 Olympic games, so clearly her hard work is paying off! And there are some benefits to exercising in the a.m.: not only do some people find it easier to stick with a consistent routine, but also you may have more energy for the rest of the day and be in a better mood.

Oatmeal Is the Breakfast of Champions

What do Ledecky, Morgan, rugby player Ilona Maher and soccer midfielder Kristie Mewis have in common? They all start their day with a bowl of oatmeal.

“[It’s] something that keeps me really full—but not so full that you don’t feel good,” Mewis says. This choice of morning meal easily keeps these athletes satisfied until lunchtime. Plus, oatmeal is packed with fiber and prebiotics, both of which are beneficial for gut health. From baked oatmeal to overnight oats, you can’t go wrong with this delicious and healthy breakfast.

Satisfying Snacks Keep These Athletes Energized

Olympians Ledecky, Mewis and track star Sha’Carri Richardson all swear by snacks for an easy pick-me-up between meals. “I love berries,” Ledecky shares. “Just getting some extra fruit or vegetables in, that’s usually my snack.”

“I like dried fruits a lot, specifically dried mangoes, as well as peanuts and almonds,” Richardson tells me. “I keep it very light and straightforward when it comes to snacking.” Fruit and nuts seem to be the most popular snacks among these athletes. And pairing the two makes for a fiber- and protein-packed combo to help you stay satisfied and energized.

Hydration is also essential to these athletes, especially during a hot summer in Paris. While drinking water is an obvious choice to stay hydrated, Maher likes to sip on something with a little more pizazz. “Sparkling water and seltzer is a good way for me to get my hydration in,” she says.

Recovery Is Key

Recovery looks different for every Olympian. For Chiles, it’s wearing compression garments to increase blood circulation in her legs. Richardson starts her post-training playlist as she walks off the track. Sunny Choi, who’s competing in the inaugural breakdancing event, swears by brisk walks outside and a good night’s sleep.

And each athlete has their own form of “me time” that’s a crucial part of the recovery process. Whether it’s a skin-care routine, spending time with pets or reading a book, decompressing after a hard workout is necessary.

Even for Johnson, who won gold back in 2008, time for herself is key as she continues an active lifestyle as a busy mom. “My husband and I read a lot, we love the sauna and we watch movies,” she told me when I met her in Nashville this June.

Leroux also spends her downtime reading—or watching Love Is Blind. She’s also a mom, so relaxing is a must. “I think the ‘me time’ is important because once [the kids are] awake, it’s all about them,” Leroux shares. “So I try to fit in some good ‘me time’ when I can.”

High-Protein Meals? Yes, Please!

Protein is an essential nutrient for all bodies, as it promotes muscle growth, aids in healthy digestion, supports bone health and keeps you full for longer. And for elite athletes, protein is crucial to maintain the strength they have spent years building.

“One of the important ways that I think about protein is making sure I’m including it with each meal,” Choi says. Her easy fix for a protein boost is to “put an egg on it.” The other Olympians prioritize protein, too. Before a match, you may find Gauff eating pasta with chicken and spinach for a balanced lunch. Mewis’ go-tos are protein-packed sandwiches, like tuna or a simple peanut butter and jelly. And Richardson starts her day with a simple plate of eggs or a protein shake.

Meet the 2024 Olympians

Artistic gymnast Jordan Chiles won a silver medal in the team event in the 2020 games, but there’s no doubt that her eye is on gold. Sunny Choi is not only a first time Olympic competitor but she’s also competing in a new-to-the-Olympics event—breakdancing. Tennis star Coco Gauff missed her opportunity to compete in the 2020 games after testing positive for COVID-19, so she’s especially motivated for these games.

The current fastest woman in the world, Sha’Carri Richardson is looking to win a gold medal for the 100-meter sprint event. Swimming titan Katie Ledecky dominated in the Olympic trials, so we’ll be watching to see if she adds to her collection of seven Olympic gold medals this year. Rugby player Ilona Maher has already started documenting her journey to the Summer Games on social media—and hopes to film a reaction to winning big.

Whether you’re training for a big event or just starting your fitness journey, we hope these powerful women inspire you to push forward. With a winning exercise routine, eating enough fiber and protein, and prioritizing recovery, you can curate a healthy lifestyle designed for optimal fitness, too. Tune in to the Olympic Games this summer and cheer on Ledecky, Chiles, Richardson, Gauff, Choi, Maher and all the other amazing athletes as they compete for gold.